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1. Harvard review recommends a daily multivitaminIn a scientific review, the Harvard School of Medicine recommended, “Pending strong evidence of effectiveness from randomised trials, it appears prudent for all adults to take vitamin supplements”.1 2. Don't just prevent deficiency - support optimal health instead!Recommended Daily Allowances (RDAs) are set at levels known to prevent nutrient deficiencies, yet the debate on whether these levels are high enough to promote optimal health continues. Take vitamin D as a prime example; many experts now believe that human daily requirements of ‘the sunshine vitamin’ may be up to 10 times more than what is currently recommended.2-4 Taking a daily multivitamin may help to support optimal health rather than just prevent deficiency. 3. Improve your biological ageScientific interest in biological age has risen dramatically in the last few years, and 2009 Nobel Prize winner, Professor Elizabeth Blackburn has published a whole book on the subject called ‘The Telomere Effect’. Telomeres are sections of DNA that naturally shorten with age, and this process can be accelerated by unhealthy dietary and lifestyle factors. The longer your telomeres, the lower your biological age so it makes sense to look after and protect them where you can. If you’re interested in finding out more, we’ve written a whole article here on the subject. Just for now though, take note of this fascinating epidemiological study published in 2009 in the American Journal of Clinical Nutrition where researchers found multivitamin use to be associated with longer telomere length in women.5 4. The typical Western diet is low in micronutrientsThe latest instalments of the National Diet and Nutrition Survey (data collected from 2008 – 2017) has shown that micronutrients are in serious need of attention, with a downward intake trend identified for most vitamins and minerals. Mean intakes of fruits and vegetables for all age groups are still below the 5-a day target (which is already considered a sub-optimal aim). Of particular concern, all age and sex groups showed a significant reduction in vitamin A and folate. The survey also found that for all age and sex groups, vitamin D levels were lowest between January – March, highlighting the need for seasonal vitamin D supplementation.6,7 5. Support a healthy heart & body weightA 2018 randomised placebo controlled trial published in the American Heart Journal found that high dose oral multivitamin and mineral supplementation seemed to decrease combined cardiac events in a stable post myocardial infarction population not taking statins. These significant findings were unexpected and are deemed significant; they are now being retested.8 A 2018 meta-analysis of 12 randomised controlled trials (RCTs) on the effects of multivitamin and mineral supplementation (MVMS) on blood pressure found that MVMS may be an effective method for blood pressure control in subjects with chronic disease including hypertension. The study authors concluded that more well designed RCTs are needed to confirm this result.9 Earlier studies published in the International Journal of Obesity found that in obese individuals, multivitamin and mineral supplementation could reduce body weight and fat compartments and improve serum lipid profiles, possibly through increased energy expenditure and fat oxidation. In addition, multivitamin and mineral supplementation helped to reduce blood pressure and serum CRP in obese women with increased cardiovascular disease risk.10,11 Blog provided by Nutri Advanced.

“It does not do to leave a dragon out of your calculations, if you live near him.” -   JRR Tolkein If you’ve been inspired to make healthy changes to your diet and lifestyle this year, you may well have started to come across some obstacles that are making the process more challenging than you first thought. It’s a great idea to get familiar with the things that might get in your way so you can start to work out how to get round them. It’s ideal if you can do this before you get started, but don’t worry if you’re already on the path - it’s equally useful at any point in the process.  Unhelpful Beliefs – We all have different sets of beliefs about the world around us that have formed at some point in our lives – beliefs aren’t facts but instead they are our internal (and often distorted) representation of reality. Some beliefs are helpful, whereas some others aren’t. It’s therefore a good idea to have a regular spring clean of your beliefs and let go of any that might not be serving you well. Unhelpful beliefs around diet can create huge barriers when it comes to working towards eating more healthily or achieving a healthy weight1. These may include, “I will never achieve a healthy weight”, “healthy food is boring”, “fad diets, quick fixes and diet foods are the best way to lose weight”, “all fat is bad for you”, “I can’t cook”, “a healthy diet means extreme changes” and many more. Have a think about whether any of these, or other similar unhelpful beliefs get in your way? Once you have identified them, the best way to get rid of unhelpful beliefs is to go out there and prove them wrong.Lack of Time – Most people can hold their hand up to wishing for more hours in the day at some point in their lives. “If only I had more time…” is perhaps the most common reason given for not eating a better diet or leading a healthier lifestyle. Making time to eat better involves doing a bit of groundwork first. For starters, I recommend putting pen to paper and spending a bit of time sorting the different areas of your life into order of priority (for example 1. Family 2. Relationship 3. Health 4. Friends 5. Hobbies 6. Work etc.) – once you have your priority list – next step is to estimate how much time you apportion to each area. It may be that health is nearer to the top and work is closer to the bottom of your list, yet you invest a lot of time into work and very little time into your health? Identifying what’s important to you is an important step in the process of making changes and this is even more powerful when you put pen to paper. You can then decide to allocate more time to some areas and perhaps less to others. This doesn’t need to be a series of dramatic changes – for example, swapping 15 minutes checking emails in the evening for 15 minutes preparing a healthy packed lunch for the next day will add up to a huge difference over time. “If you really want to do something you’ll find a way. If you don’t, you’ll find an excuse.” Misconception that Healthy Food Costs More – There is a commonly held misconception that healthy food always costs more than refined, processed convenience food yet this is completely untrue. It is completely possible to eat a healthy diet on a budget2 – in fact some of the world’s healthiest foods – beans, peas and lentils are the cheapest forms of protein you can buy. It may take a little more time and an investment in learning how to cook with new foods but you certainly can eat well without breaking the bank. Family Likes / Dislikes & Social Pressures – Making changes to your diet can sometimes mean that you are eating different foods to everyone else, (unless of course you all want to change then it’s a much easier process!) and this is another common reason for people struggling to stick to healthy dietary changes. It’s vitally important to get support from family and friends3 right at the start by communicating clearly to them exactly what it is you are trying to do and why. If they understand your reasons for wanting to change, chances are you’re much more likely to get their support. From a practical point of view, it’s also important to get organised and figure out in advance how you are going to make this work  – the more specific you can be with your planning at this stage, the more likely you are to succeed – don’t just leave it to chance. For example, if you’ll need to cook different meals, identify where the extra time will come from, or if your friends have arranged a night out and you don’t want to drink alcohol, choose to drive instead.Lack of Skills / Confidence in the Kitchen – Convenience foods have become such a mainstay of the 21st century Western diet that many people have lost their confidence when it comes to cooking. However, you really don’t need to be a cordon bleu chef to eat well – a few simple skills will get you started. You can find help with pretty much anything on the internet4 with everything from step by step instructions to YouTube cooking clips so there’s really no excuse for not tiptoeing forward and having a go. There’s also some good equipment that can really help – a food processor can dramatically reduce preparation time for soups and casseroles, a high powered blender is a must for making healthy smoothies, a steamer basket helps to maintain nutrients when cooking vegetables and you can be creative with newer gadgets such as a spiraliser to make the whole process a bit more fun!  Give Yourself the Very Best Chance If you’re committed to making dietary and lifestyle changes make sure you give yourself the very best chance by getting familiar with the obstacles that might get in your way. Remember that lasting change takes time and happens in small steps.  Keep focused and you will soon be well on your way to achieving your goals.   Blog provided by Nutri Advanced. Ready to take your weight loss to the next level? In Week 4 of our Statera 20-Week Weight Loss Programme, exercise plays a crucial role in weight loss, boosting metabolism and supporting sustainable fat reduction.

Most people know when they’re stressed but very few consistently take the healthiest action to combat its negative effects. In fact, when stress strikes, most people do the opposite; they skip meals, eat junk, guzzle alcohol, drink more coffee, and throw out of the window all those nurturing self-care habits that help to protect health and build resilience. Stress is perhaps one of the biggest anti-nutrients known to man, and when you add this to the mix of unhealthy diet and lifestyle habits that usually accompany it, it’s no wonder that we can be left feeling seriously nutrient depleted, lacking in energy and struggling to get our mojos back after a particularly hectic patch. There’s lots you can do to protect against the negative effect of stress. And the first step is to ensure that your diet supplies plenty of the key nutrients that are rapidly depleted when the emergency stress response kicks into action. Read on to find out more… Top 5 nutrients used up rapidly during stress: 1. Magnesium – So much is written and talked about magnesium that you’ll likely be in no doubt that it’s a powerful mineral with widespread benefits. It’s no coincidence that it’s at the top of this list too. It is well known that stress depletes magnesium and yet magnesium helps us to deal with stress. This relationship is the exact opposite of a win-win. Multiple studies have now demonstrated improved stress response, anti-depressant and anti-anxiety effects of magnesium supplementation.1-4 The key takeaway message is that if you’re going through a particularly stressful time, you need to up your magnesium intake. 2. Vitamin C – Best known for its immune-supporting qualities, vitamin C can often be overlooked when it comes to stress, yet is crucially important.  Vitamin C is found in high amounts in the adrenal glands and is released in response to ACTH (a hormone secreted during stress).5-6 Humans are among only a few mammals that can’t produce vitamin C; and for most other mammals, vitamin C production naturally increases during stress. Since human bodies can’t do this, we have to rely on our diets to regularly keep vitamin C stores topped up, and this is especially important during times of stress. 3. Vitamin B5 – Pantothenic acid or vitamin B5 as it is more commonly known is a member of the water soluble B complex family of vitamins.  It is an important nutrient co-factor needed during the stress response, so when stress levels increase so do your body’s requirements for vitamin B5. Vitamin B5 is converted in the body into acetyl-CoA as an essential part of the energy production process. Acetyl-CoA is present in all cells, but in much higher quantities in the adrenal glands, and this is simply because so much energy is needed to produce adrenal hormones. Hence why more vitamin B5 is needed during stress; an important one to keep topped up during a stressful patch.7-8 4. Vitamin B6 – Another important member of the B complex family, vitamin B6 is an important co-factor in several of the biochemical pathways in the adrenal stress response. The hypothalamic / pituitary / adrenal (HPA) axis modulates adrenal activity and the stress response. Vitamin B6 is important for the proper function of the HPA axis so helps to maintain balance and harmony. Vitamin B6 helps to relieve stress, yet stress depletes B6 so it is crucial that your diet supplies plentiful levels of this nutrient during stressful periods.7 5. Zinc – Perhaps the most commonly deficient mineral, it’s fair to say that most people don’t get enough zinc. And not only are typical Western diets low in zinc; this vital mineral is used up rapidly during times of stress too, further adding to the problem. Zinc plays an important role in modulating the brain and body’s response to stress.9 It is found in high amounts in meat, poultry and oysters, and organ meats such as liver are a particularly rich source. Strict vegetarians may be at higher risk of zinc deficiency and so should pay even closer attention to including plenty of this vital mineral in their diets during stress. Blog provided by Nutri Advanced.

1. EPA (Eicosapentaenoic acid) and DHA (Docosahecaenoic acid) are omega-3 fats that are found in oily fish such as tuna, salmon, herring, mackerel and anchovies. They are essential for good health but are usually low in a Western diet. 2. The body can make EPA & DHA from another fat found in flax, hemp, soybean, canola and walnuts. So, in theory, if you eat plenty of these foods you can make enoughEPA & DHA to support your health. 3. There are problems with this. Firstly, not many people regularly eat flax and hemp seeds. Secondly, the body needs magnesium, zinc, B vitamins and vitamins A, C & E in order to be able to do this. Magnesium in particular is known to be low in a Western diet. These other essential nutrients are often lacking too. 4. Dietary and lifestyle factors such as stress, high sugar, dieting, alcohol and smoking can also get in the way of this conversion. 5. When you add all these factors together, it becomes unlikely that most people with a typical Western diet and lifestyle will have optimal levels of EPA & DHA without supplementation.  Indeed a recent global survey of EPA & DHA found that countries with a typical Western diet have very low blood levels of EPA & DHA, which we now know is damaging to health. 6. To make sure you are getting enough EPA & DHA in your diet, it is best to add in a daily supplement of at least 1000mg omega-3 rich fish oil, which has been thoroughly purified to be free from any contaminants and is shown to be stable too. This helps to support your optimal daily intake. 7. EPA & DHA support balanced inflammation, mood, memory, concentration, skin, energy, sports performance, hormone balance, cardiovascular health and much more. Blog provided by Nutri Advanced.

Sleep is crucial to health, safety and overall wellbeing. Not getting enough impacts the brain, hormones and body cells and can lead to problems with mood, relationships and work performance. For those who struggle to get the recommended 7-9 hours, there are several dietary and lifestyle steps we can take to support this necessity. Blog provided by Nutri Advanced.

Your GP might tell you that you can get everything you need from a healthy diet yet Harvard researchers recommend that, “It is prudent that all adults should take daily vitamins.” The question of whether to add a daily multivitamin into your healthcare routine is a hotly debated one, yet the evidence to date points towards it being a good move for your immediate and long term health. Think of it a bit like a nutrition insurance policy – it’s unlikely that your diet will always supply everything your body needs, especially during times of stress, so a daily multivitamin can help to fill in the gaps when they appear. The next step is to decide which one to take.  Here’s our quick guide to choosing a multivitamin that’s right for you:   What’s Most Important to You? Convenience?You’ll never benefit from a pot of vitamins that sits in your cupboard, goes past its sell-by date and eventually gets thrown away. If that sounds familiar and convenience is key for you, make sure you decide on a multivitamin that will actually fit into your lifestyle. A one-a-day tablet is a good idea for this very reason – it’s much more convenient than popping multiple pills daily. You might also want to consider a good all-round formula that the whole household can share. These subtle differences may seem minimal but will help to ensure that your multivitamin actually gets taken, rather than just sitting untouched in the cupboard. Here’s what to look for in a good all round one-a-day multivitamin & mineral formula for the whole family: • 1000 IU vitamin D3 – We now know that most people are low and will benefit from this daily maintenance level.• Vitamin B12 (as methylcobalamin) – This nutrient is key for energy production and often missing from general multivitamins. Make sure you look out for B12 in the form of methylcobalamin as this is the activated, body ready form.• 5-MTHF – This is the body ready form of folic acid and the optimal way to supplement this important nutrient. Check this is the form your multivitamin contains otherwise it may well be ineffective.• Vitamin K2 – Works with vitamin D to ensure calcium is directed to the bones and is often missing from daily multivitamins.• Magnesium – An important nutrient that is often low in typical Western diets. Magnesium helps to support energy production and is also vital for sleep. Look for at least 25mg in each dosage.• Most general multivitamin & mineral formulas are suitable for children aged 12 and above -  Younger children need a specific children’s formula with a more targeted nutrient profile. Gender-Specific Formula?Whilst it’s possible to choose a very effective all-round formula that the whole household can take, if you want something that’s more targeted to your needs, a one-a-day gender specific formula is a great option. Here’s what to look for in a gender-specific multivitamin & mineral formula: Men• Iron free - Men’s nutritional needs for iron are lower than women’s and the diet will often supply optimal levels alone. Men are also at higher risk of iron overload.• Lycopene - An antioxidant nutrient found in rich supply in tomatoes that can help to support a healthy prostate and cardiovascular system.• Zinc and Selenium - Supports male reproductive health.• Phytosterols - Supports a balanced prostate and cardiovascular health.• Taurine - Cardiovascular and energy support. Women• Iodine and Selenium - Support for thyroid and reproductive health.• Broccoli extract, vitamin B6 & magnesium - Supports healthy hormonal balance• Pomegranate extract - For healthy skin and antioxidant support.• Boron, vitamin D3 & vitamin K2 – Supports bone health.• Biotin – Supports healthy hair, skin and nails.• 400 mcg folic acid (as 5-MTHF) – This is the body ready form of folic acid and the best way to supplement this important nutrient. Folic acid is a crucial nutrient for everyone, and is essential at the point of conception. It is often recommended that all women of childbearing age take 400mcg folic acid in a daily multivitamin. 50+ FormulaAs you age, your specific nutrient needs change and more targeted support is required which is why a 50+ formula may be more suitable. Women• Iron Free - Once women stop menstruating they require less iron as they transition through the menopause.• Calcium from natural algae source, Boron, vitamin D3 & vitamin K2 - Bone health is especially important for women as they get older as bone density decreases.• Curcumin - Supports healthy joints.• Ashwagandha - Supports energy, vitality and a healthy stress response.• Bacopa - Supports mind and memory.• Two-a-day formula in a small tablet size - As people age they may have difficulty with larger tablets so a two-a-day formula means a smaller tablet size. Men• Iron Free - Men’s nutritional needs for iron are lower than women’s and the diet will often supply optimal levels alone. Men are also at higher risk of iron overload.• Lycopene & plant sterols - Supports healthy prostate function.• Curcumin - Supports healthy joints.• Green tea - Provides antioxidant support.• Panax Ginseng & Ashwagandha - Supports energy, vitality and a healthy stress response.• Bacopa - Supports mind and memory.• Two-a-day formula in a small tablet size - As people age they may have difficulty with larger tablets so a two-a-day formula means a smaller tablet size. Thinking of having a baby?If you’re thinking of becoming pregnant, are already pregnant or have just had a baby then a one-a-day targeted pregnancy multivitamin formula is perfect for you. Nutrient needs change during pregnancy so it’s a good idea to start taking a specialised multivitamin & mineral formula at least 3 months before conception to make sure your body is in tip-top shape. Here’s what to look for in a pregnancy multivitamin & mineral formula:• Higher levels of calcium (100mg) and magnesium (50mg) than you might find in a standard multivitamin in a 2:1 ratio – For healthy bones and development during pregnancy.• 400 mcg folic acid (as 5-MTHF) – This is the body ready form of folic acid and the best way to supplement this important nutrient. Folic acid is a crucial nutrient, particularly at the point of conception hence why you should ideally be taking it for at least 3 months before you start trying for a baby.• Zinc – An essential nutrient for healthy cell division and foetal development.• Iron bisglycinate – Iron deficiency anaemia is common during pregnancy and breastfeeding.  This is an easily absorbed form that is gentle on the digestive system to help support increased needs.• Iodine – A mineral that’s commonly low in Western diets and particularly important for a baby’s brain development during pregnancy. Blog provided by Nutri Advanced.

Which Multivitamin is right for me?  Why Choose a Nutri Advanced Multivitamin?When choosing a multivitamin, it is vital to ensure that you are making the best possible choice in terms of quality and efficacy. The Nutri Advanced range of multivitamin and mineral supplements are expertly formulated to provide high levels of key nutrients. ✔ Not all multivitamins are the same With so many multivitamin-mineral brands on the market, it can be hard to know which one to choose. Unfortunately, most products, even from well respected companies, do not contain significant amounts of nutrients to be truly effective for optimal health. The difference with Nutri Advanced’s range is that they contain optimal levels of nutrients, which actually make a difference, in forms that can be easily absorbed and used by the body. ✔ Tailored formulation for specific nutritional needsIn addition to the standard multivitamin and mineral formulations, you can find specialised formulas for men, women, children and pregnancy tailored to their unique nutritional needs. We have taken care to provide the highest quality formulations so you can be assured you have the best possible daily nutrition, now and for years to come. Blog provided by Nutri Advanced.

Why is Magnesium so important? Magnesium is often referred to as the ‘spark of life’ because it is involved in over 600 reactions in the body.However, the average daily magnesium intake for men and women in the UK is below the daily amount recommended by the government.1 This lower intake level may be in part be caused by food farming techniques, manufacturing and processing.2Modern lifestyles that include stress, poor sleep and high intensity exercise alongside increased caffeine and sugar intake contribute to the body’s depleting magnesium stores.What’s more, the magnesium content of plant foods is known to have decreased by 20-30% over the last 60 years.3 This means we can’t rely on magnesium-rich foods such as green leafy vegetables, wholegrains, nuts, seeds and beans to provide high enough levels of this crucial mineral in the same way that we used to.Why You Need MagnesiumSleep – Magnesium is often nicknamed ‘nature’s tranquiliser’ and is a vital nutrient for healthy, restful sleep.Stress & Anxiety – Magnesium helps you to deal with stress, is calming and supports a balanced mood.Energy – Magnesium is needed for your body to both make and use energy. Feeling tired can be a common sign of low magnesium.Sport & muscle function – Anyone exercising regularly is at increased risk of low magnesium. Muscles need magnesium too; cramps and spasms are common signs of low magnesium. This is why we've recommended magnesium as one of the best supplements for marathon runners.Female hormones – Magnesium is important for all aspects of female health, especially to support monthly cycle and perimenopause.Why Choose Magnesium Glycinate Supplements?Optimal absorption – Magnesium glycinate is a superior form of magnesium that has been scientifically formulated for optimum absorption.No side effects – It can be taken in higher doses without any unwanted side effects such as diarrhoea or stomach discomfort.Tablet or powder form – Magnesium glycinate can be supplemented in a convenient tablet or powdered form for flexible dosage.References:1. National Diet and Nutrition Survey. Results from Years 5-6 (combined) of the Rolling Programme (2012/13 – 2013/14). Published September 2016. PHE publications gateway number: 2016248 2. Vormann J. Magnesium: nutrition and metabolism. Mol Aspects Med. 2003 Feb- Jun;24(1-3):27-37 3. Worthington V. Nutritional quality of organic versus conventional fruits, vegetables and grains. J Altern Complement Med 7: 161-173, 2001.Blog provided by Nutri Advanced.

Digestive symptoms can – quite literally – be a pain in the gut. And so can choosing the right product to help with your own unique set of symptoms. From indigestion and burping, to bloating and excess gas, symptoms can reflect problems at any of the stages along the digestive tract, and identifying what’s going wrong isn’t easy. Consider adding the best supplements for bloating and digestion to your diet, to support your gut health.You can think about the digestive tract as being one long twisting tube (approximately 30 feet) that extends from the mouth, along the oesophagus, stomach, small intestine, and then to the large intestine (also known as the colon or bowel), the rectum and anus. Your digestive system performs amazing feats several times a day helping to swallow and digest our food, absorb nutrients and eliminate waste; given its size and complexity, is it any wonder that most of us experience digestive problems at some stage of our lives? And for some of us, those problems can be persistent and even debilitating.However what we know in the Nutrition Team, after supporting people with their digestive health for four decades now, are the products that are likely to make the most difference to sufferers of every day digestive discomfort: Digestive Enzymes and Probiotics. Here are the Team’s 3 products of choice from our extensive Digestive Health range that make the biggest different for the majority of people.SimilaseSimilase is a digestive enzyme formula suitable for adults and children from the age of 1. It contains 8 different enzymes to help break down protein, carbohydrates and fat in the food we eat. Enzymes are produced by our bodies and secreted into the digestion system. However, for a number of reasons, our enzyme activity may not be adequate, and as a result, the breakdown of food and the absorption of vital nutrients may be compromised, leading to burping, bloating, discomfort and excess gas. Similase is easy to take alongside a meal to help support the body’s own natural enzymes to do their job, and is suitable for vegetarians and vegans.Ultra Probioplex™ NDUltra Probioplex™ ND is a high potency probiotic formula, providing 15 billion live bacteria per capsule from two of the most well researched strains, Lactobacillus acidophilus NCFM® and Bifidobacterium lactis Bi-07. Probiotics help to balance the delicate ecosystem in the gut (the microbiome) to ensure that the good, healthy bacteria can thrive and any bad bacteria is kept at bay. Any changes to this balance can cause problems with gas build up and abdominal bloating, as well as changes to bowel habits. Ultra Probioplex ND provides high strength protection for the microbiome and is suitable for dairy intolerant individuals, from age 6 months upwards.Probotix® Daily 5 LiveProbotix® Daily 5 Live is our award-winning daily multi-strain probiotic. It provides 5 billion live bacteria per capsule, from 5 different strains of beneficial bacteria that have been proven to survive the harsh acidic conditions of the stomach. It is ideal for anyone wishing to support their microbiome on a daily basis with a variety of bacterial strains and is suitable from age 6 months upwards.Blog provided by Nutri Advanced.

Despite the best marketing efforts of a huge drinks company, energy is not something you can buy in a can. Energy is actually something that your body makes. You supply the raw ingredients (aka food) and your body quickly gets to work on the complicated process of making energy. Since your body needs energy for lots of everyday functions, not just to move, but to digest food, even to think and much more, it’s crucial that this process is well supported and that’s where a bit of know-how comes in handy. Your body needs extra help from key nutrients found in energy supplements to turn food into energy, and without these, the whole process simply does not work.  1)  Vitamin B1 (Thiamin) Most of your body’s cells prefer to use carbohydrates as a main energy fuel, however you need a steady supply of vitamin B1 to actually turn these foods into energy1. An athlete eating a high carbohydrate diet will need higher amounts of vitamin B1 in their diet to access this energy.  Best food sources - Sunflower seeds, navy beans, black beans, barley, pinto beans, lentils and oats. Best supplement form – Thiamin HCl or Thiamin Mononitrate 2) Vitamin B2 (Riboflavin) Most of your body’s cells prefer to access energy from carbohydrates but they can use fats and protein too. Vitamin B22 helps the body to convert not just carbohydrates but fats and protein into energy too. This vitamin is particularly important for energy production in the heart and muscles. Best food sources – Soybeans, spinach, beet greens, tempeh, natural yoghurt, eggs, asparagus, almonds, turkey and beef liver. Best supplement form – Riboflavin 3) Vitamin B3 (Niacin) This vitamin is needed as a co-factor in over 200 enzyme reactions in your body and is another vitamin that’s essential for turning carbohydrates, fats and protein into energy3. It is also used to build fat structures in your body such as cell membranes and hormones. If your diet is low in B3 you could be feeling tired due to your body not being able to convert food into energy properly and due to low hormone production such as thyroid hormone. Best food sources – Tuna, chicken, turkey, salmon, lamb, beef, sardines, peanuts, shrimp, brown rice. Best supplement form – Niacinamide (non-flushing form) or nicotinic acid (flushing form) 4) Vitamin B5 (Pantothenic acid) Essential for the breakdown of carbohydrates, protein and fats into energy.  Like vitamin B3, vitamin B5 is also involved in the production of fat structures such as hormones. Vitamin B5 is particularly important if your energy levels have dropped due to intense stress. This is because this vitamin is involved in the production of energy and stress-busting hormones. Best food sources – Shiitake mushrooms, avocado, sweet potato, crimini mushrooms, lentils, dried peas, chicken, turkey, natural yoghurt, broccoli Best supplement form – Calcium pantothenate 5) Vitamin B6 (Pyridoxine) This vitamin is needed for the development of the building blocks of protein and DNA. It is a crucial vitamin needed for normal energy yielding metabolism5, as it is involved in the breakdown of glycogen stores (found in the muscle and liver) into energy. Athletes or anyone exercising regularly will need to make sure they get plenty of vitamin B6 in their diet in order to be able to access stored energy when they need it. Best food sources – Spinach, banana, sunflower seeds, potato, sweet potato, salmon, chicken, beef, turkey, tuna. Best supplement form – Pyridoxine HCl or pyridoxal-5-phosphate References:1. Lonsdale D. (2006). A review of the biochemistry, metabolism and clinical benefits of thiamin(e) and its derivatives. Evidence-based complementary and alternative medicine : eCAM, 3(1), 49–59.2. NHS UK website Vitamin B3. National Institutes of Health Niacin Fact Sheet for Health Professionals.4. Stough, C., Scholey, A., Lloyd, J., Spong, J., Myers, S., & Downey, L. A. (2011). The effect of 90 day administration of a high dose vitamin B-complex on work stress. Human psychopharmacology, 26(7), 470–476.5. Huskisson E, Maggini S, Ruf M. (2007) The Role of Vitamins and Minerals in Energy Metabolism and Well-Being. Journal of International Medical Research. Blog provided by Nutri Advanced.

Did you know that we spend up to one-third of our lives sleeping?Good quality and restorative sleep are crucial to our overall health and well-being. Here are some ways to train your body to get restful sleep and also boost your immune system at the same time: Start the day with a healthy breakfast.   Eating a balanced breakfast  can have  great health benefits. It tunes in your  internal clock to let your body know it is time to wake up and start moving.  Skipping breakfast on the other hand can delay your blood sugar rhythms, lower your energy, and increase your stress, all factors that may disrupt sleep. Try to go to sleep and get up at the same time every day.  This helps set your body’s internal clock and optimise the quality of your sleep. Avoid sleeping in at the weekend, as this disrupts your sleep rhythm. Choose a time to go to bed when you normally feel tired, so you will go straight to sleep.   Create a comfortable environment . Adjust the room temperature so it is not too warm or too cold, and keep curtains and blinds drawn. Create a consistent night time routine. Wind down slowly listening to some relaxing music or read a book or magazine. Stay away from alcohol and coffee.    Avoid drinking alcohol or coffee too late in the evening as it can remain in your system for longer and can disrupt sleep patterns. Keep hydrated and ensure that your diet supports your immune system with lots of varied healthy vegetables!    Avoid exposure to blue light. Turn off mobile phones in the evening and try to turn any electronic equipment to night time mode. Quality sleep doesn’t need to feel like a distant dream. We’ve put together a list of our favourite sleep aids that will help support healthy sleep: Nutri Advanced:  Mega Mag Night Formula Magnesium Powder: containing a combination of vitamins and nutrients to soothe and provide support for restful sleep Pure Encapsulations B Complex Plus: offering a comprehensive blend of B vitamins packed into one easy to take supplement Bio-Kult Migréa: an advanced multi-action formulation with magnesium and vitamin B6 targeting the digestive tract and supporting the nervous system Nutri Advanced Ashwagandha 500mg :supports the reduction of stress and anxiety and supports memory and cognition   Designs for Health 5-HTP Supreme: a synergistic formula to support a healthy mood or appetite and to support restful sleep. Ready to take your weight loss to the next level? In Week 11 of our Statera 20-Week Weight Loss Programme, exercise plays a crucial role in weight loss, boosting metabolism and supporting sustainable fat reduction.